F3 New Orleans

Tag: Nomads

  • Gaude-loopy

    On the Feast of OLG in mild New Orleans December morning in the gloom,
    19 Pax, including 2 FNG, began with moseyed to the museum for
    warm-ups. SSH x 40; IW x 30; Peter Parker x 15; PlankJack x 15; Parker
    Peter x 15; Arm Circle x 40 one-way and then 40 the other way. Ended
    warm-up with 20 IW Squats.

    We moseyed to picnic shelter near lake. Inspired by RY on my first F3
    work-out, we broke out the Deck of Death. Everyone got a piece of a
    picnic bench
    Spades=Derkins
    Clubs= Dips
    Hearts=Mission Impossible Holds
    Diamonds= Floyd Meaweathers

    Went about half way through deck, then went to lake track for Indian
    Run with 10 burbees half way through and then 30 slow slow squats
    about 2/3 way through (Squats included 10-sec holds at bottom of squat
    10, 20, 25, and 30).

    Pax moseyed back to shelter to continue deck of death. Had to cut
    short to mosey. Stopped at museum for one round of People’s Chair.

    Moseyed to great lawn for Mary’s Deck of Death.

    Spades=Russian Twist
    Clubs= Reach-Throughs
    Hearts=vertical toe touches
    Diamonds= flutters

    Didn’t finish- sprinted to flag.

    Two FNGs:
    Stephen=Kim Chi
    Todd=Wolf

    Prayer:
    – mention of Our Lady of Guadalupe Feast Day, Patroness of Americas
    and the Unborn Child
    – Fr. Pedro Arrupe, SJ’s “Fall in Love” Prayer

    -Bubba

  • Bloom Where You are Planted

    A lot of pre-workout mumble chatter regarding Shorty’s double Q beatdowns at both Rock City and City Park last week.  The yoga master left quite an impression on the Pax.  YHC can only assume our skinny armed brethren had two flags this morning as there was none to be found at Rock City.  After a quick disclaimer, we moseyed to the Rock Plie

    The Thang

    Circle up by the tracks for the warm-up COP all IC:  SSH x 30; Good Mornings (aka Hammy Poppers) 20; Forward Arm Circles x 20, backwards arm circles x 20; merkins x 15; calf raises x 40; squats x 30

    We Selected our rocks and moseyed about 20 feet, circled up, and dropped our rocks. We then went back to the rock pile to select a bigger rock to go with our first one.  YHC did have plans for using the first rock, unfortunately those plans never materialized, as we stayed in this COP using the big rock for the rest of the workout.

    All exercises were in cadence and included 5 sets:

    • Shoulder Presses x10, x8, x6, x4, x2.  Total = 60 reps
    • Curls x10, x8, x6, x4, x2.  Total = 60 reps
    • Bench Presses x20, x16, x12, x8, x4.  (That one was harder than I thought it would be)  Total = 120 reps
    • Rows x20, x16, x12, x8, x4  (This one was as hard as I thought it would be)  Total = 120 reps
    • Squats x10, x8, x6, x4, x2.  Total = 60 reps
    • Lunges x10, x8, x6, x4, x2.  Total = 60 reps
    • Calf Raises x30, x25, x19, x12, x7.  (YHC missed the mark on the number of reps a few times with this one.) Total = 186 reps

    We returned both rocks back to the pile and then ran horses to the stable back to the virtual flag.

    Naked Man Moleskin

    It was great to see Jingle Vader back at Rock City after his recon mission to The Skinny last week.  When we asked him what it was like, he said it was mostly hugging and talking about your feelings.

    This may have set the record in New Orleans for the least amount of moseying.  That wasn’t the original intention, but it worked out.  As I sit down to right this up, I am a little dismayed that it took the whole time to do that one COP.  I guess we will know later today or tomorrow if it was effective or not.

    It seems like there is an inverse relationship between running and #mumblechatter.  With almost no running this morning, #mumblechatter was rampant.  T-claps to Bogey and Amnesty for their ability to distract the Q with random questions about astrology and Q commands.  YHC was a little slow on recognizing their tactics.

     

  • 11 Habits of Partially Effective Qs.

    Partially may be too strong of a word.

    15 residents and 2 prodigal sons gathered in perfect temperatures for this morning’s mystery Q.  The scheduled Q had to drop out so YHC and RY thought it would be appropriate to share the love and give some of the newer Pax a chance to Q, all the while proclaiming our sage wisdom to their eager ears.

    Habit 1:  Arrive to the AO 10 minutes early.

    Habit 1:  Grow an awesome mustache that commands respect

    Habit 2:  Don’t wear monkey feet

    Habit 3:  Watch out for bikes.

    Habit 4:  Always start with the disclaimer

    After explaining the importance of having different people Q and forgetting to state the disclaimer, we took off across Magazine  (taking slightly different paths) so we could warm-up within earshot of the tomatoes.

    Habit 4:  It’s important that you give the Pax clear direction.  We introduce each exercise with a standard set of three two part commands, e.g.  Command 1:  “Next exercise is (pause) The Side Straddle Hop!”…Command 2: “Ready position (pause) Move!”…Command 3: “In Cadence (pause) Exercise!” and then start the count.  Don’t forget the last command of “Exercise!.”  That is the one that ensures everyone starts together.

    Warm-up COP all IC:  SSH x 30; IW x 30; Merkins x 20; Plank Jacks x 30; Low-Slow Squats x 29; Peter Parkers x 24

    Habit 5:  If some jackass calls you into the COP to lead an exercise without any warning, then you should do some random number of said exercise so that he will be faced with how awful his memory is when he goes to write the backblast.

    From here we moseyed to the abandoned soccer goal and divided up into four groups, forming a diamond about 20 yards apart.

    Habit 6:  Design the workout so that no matter the fitness level, all men get smoked and no man gets left behind.  One way of doing this is for the Q and the fast guys to run ahead to the next location and plank or perform some sort of exercise while everyone catches up.  Another way is to include timed exercises where the pax does AMRAP (as many reps as possible).

    Rocket Man – AMRAP at each station for 30 seconds with a 10 second recovery as you rotate to the next station.  Peek-a-boo pull-ups, Squats, Merkins, Burpees, Rinse and Repeat.

    Habit 7:  Plagiarize.  If something works, steal it and use it the next time you Q.  There are hundreds of great exercises listed on the website.  Don’t feel pressured to be original.  By the way, thanks to Yuengling for Rocket Man.

    At this point YHC passed the Q off to Reluctant Yankee who had his heart set on driving his Chevy to the levee.  However, a train cut off our access to the levee so Yank made a sudden change to 6 MOM.

    Habit 8:  The best laid plans sometimes go awry.  Fewer pax may show up than expected, or more pax may show up, or a train may get in your way, or they may suddenly replace your favorite pull-up bars with some kind of twisted metal, post-modern sculpture with chains.  The point is you need to have some extra workouts in your back pocket (literally in your back pocket if you are using a weinke and wearing bike coach’s shorts) ready to use at a moments notice.

    Habit 9:  Remember that pace is important.  Standing around and not doing anything purposefully is a workout killer.  This is a corollary of Habit 8, or maybe vice versa.  I’m not really sure, but it probably doesn’t matter (Notice how obnoxious it is to ramble and not be purposeful, even in the backblast).

    Six Minutes of Mary all IC:  LBC x 25; Flutter Kick x 24; Rosalita x Veinticinco, LBT x 23; Russian Twist x 20

    At this time the train was gone so we followed Yankee to the levee

    Chevy to the Levee:  10 Burpees, 25 Mary Katherine’s at the top, 25 Parker Peters on the other side.  Run back to the beginning and repeat doing 10, 25, and 20 reps.

    Hit the rail road tracks for Wiley Coyote IC x 12

    Habit 10:  Never lead the pax into doing something illegal or highly dangerous

    Back to the park for some Tchoupitoulas Tchoo-Tchoo.  Pax in a line in plank as the man at the end bunny hops over everyone.  We made it through one rotation.

    Back to the flag for the COT.  Prayers for friends and family facing treatments and surgeries during the holidays.  Celebration of Amnesty’s grandmothers life.

    Habit 11:  There is probably never a good reason to quote John Cougar Mellencamp during the COT.  

    • T-claps to all the men that stepped up and led exercises today.
    • T-claps to Osha for channeling his inner Corps Commander.
    • T-claps to Heisenberg for being able to count to 3 in Spanish.
    • T-claps to the pax for being able to count to 25 in Spanish.

     

     

     

     

     

     

     

  • 610 Stomp #15 – Bayou Boogaloo

    5 Burpee starved men met in the brisk City Park gloom hoping to earn their turkey and dressing this week.  There was some necessary needling of Amnesty for missing his Q yesterday.  YHC decided to stick with the new Moss Street route, extending it two blocks past Canal to get it closer to 4.5 miles.  After a quick disclaimer we we set off

    The Thang

    Run past the museum and out of the park.  Head Southish on Bayou St. John / Moss St.  Continue 2 blocks past Canal, then turn around and come back to the flag running along the other side of the Bayou.  All the while, stopping every 6 minutes to do one minute of burpees/recovery.  Once everyone gets back to the flag we seal the deal with 10 additional burpees.

    Naked Man Moleskin

    • In reality the route was about 4.3 miles.  I think we can stretch it out to Banks and make it 4.5.
    • Great job this morning.  I think everyone ran this route faster this week than last week.  Everyone was under the 10 min/mile pace.  Time to add more burpees?
    • For some reason Shorty and SFx decided it would be a good idea to try to fit in 15 burpees at each stop.  T-claps to them for getting in 100 burpees this morning.
    • The dew on the banks of the bayou is much thicker and wetter than other places.  #Science
    • The Ideal gas station near Parkway Bakery has gas for $1.53 #Corn

    Shout Out

    We prayed for those facing physical ailments and poor health during the holidays.

  • The Skinny Arm post

    OK- AO – The Birdcage/The Skinny #norocks

    Sure there were only 4 of us again!  But 4 dudes trying to get better.  It was by far the coldest morning of this fall.  I kept thinking that bagasse would show up with the flag – but he fartsacked on us!

    The PAX started off with a gentle Mosey then things got harder.

    First COP – SSH x 25, Hilllbilly x 25, Imperial Squats x 25, Merks x 20, Good mornings x 25

    Kind of a quiet pax – I had to remind them to count in cadence.  Finally felt warm after that COP.

    Run following the loop and stop at the Rows.  Rows x 20 while partner does burpees until Rows are done.  Then Rows x 15  while partner does burpees until Rows are done.

    Then we mosey’d following the loop at Audubon.  We stopped and visited our old friend Jack Webb.

    No rocks but our arms were still hurting!

    Some mumble chatter about these goofy air pumps until we got to 10.  Then Douille had his ah-ha moment.  Jack Webb to 10.  Gives + 50 push ups.

    Then we mosey’d to the benches at the fountain near St Charles Ave.  I offered the opportunity to the faster runners to meet at the benches.  Nip Tuck and Douille took off.

    Here we did a COP:  Step Ups left leg, step ups right leg, Dips, one leg left squats, one leg right squats and slow dips holding each position.  x 20

    Mosey to the Golf tees.  Here we got to work on our 6 minutes of Mary.

    Hello Dolly, Russian Twist, Dying Cockroach, LBC, Peter Parkers, Flutter, x 25

    Mosey a half mile.  Finish the 6MOM that we started.

    Parker Peters, Plank Jacks, Mtn Climbers x 20

    Then it was a sprint to the finish at the Flag!

    A quick prayer to better human beings – every day all day!

     

     

     

  • Looking for Amnesty

    8 Q-less PAX arrived at #RockCity in the frigid (relative term) gloom looking to lift something heavy.  I wonder if the temperature was any warmer down south where our skinny-armed brethren were congregating.  At 0530 YHC asked if anyone knew where the Q was to learn that he had decide to rest, apparently planning to skip the workout he is supposed to Q in favor of some workouts later in the week.  #LetsNotLetHimForgetAboutThisOne.  After YHC stumbled through the disclaimer it was off to the rock pile.

    The Thang

    We circled up near our workout partners for the warm-up COP all IC:  SSH x 30; Hillbillies x 30 (insert obligatory joke about my Sr. Prom); Arm Circles x 30; Merkins x 15; Toe Raises x 30; Squats x 15.

    Time to select your workout partner, aka rock.   YHC decided to not provide any friendly advice to the FNG – some lessons are best learned through experience.

    Mosey to the flag football field for a Rock COP all IC:  Shoulder Press x 15; Toe Raises x 40; Curls x 15; Squats x 15; Rows x 15

    We then lined up facing the far fence ( 75 yards?) for a variation of Lt. Dan.  2 lunges followed by 1 squat, then 4 lunges followed by 2 squats, 6 lunges and 3 squats, etc. etc. and so forth until you reach the fence.  YHC almost got to 16 lunges.  Tool and I recognized that Shorty seemed to be benefiting from his abnormally long stride.  I am going to put his over/under at 12 lunges.  Feel free to place your bets in the comments.

    Next up was Lt. Dan’s cousin the Rockin’ Jack Webb:  1 merkin with hands on rock followed by one overhead rock press, then 2 merkins and 2 presses, etc., etc., and so forth.  We made it to 7 before YHC got totally smoked.

    Grab the rocks and mosey to the Kaboom playground where we partnered up into 4 groups and completed 2 sets of the following

    • Group 1:  Pull-ups x AMRAP
    • Group 2:  Squats con roca x AMRAP
    • Group 3:  Curls con roca x AMRAP
    • Group 4:  Rock burpees (Rockees?) x 5 (this was the count for everyone)

    Grab the rock in front of you (Heisenberg got the raw end of this deal as he got stuck with Gibraltar) and return it to its home.

    Finish with 6 minutes of Mary:  Regular Plank; Elbow Plank; Pickle Pounders x 15; LBC IC x 30; Dying Cockroach IC x 30; Superman to Boat x 2.5

    Horses to the stable back to the flag.

    Shout Out

    YHC led the shout out praising God for the weather, the park, and a group of men to workout with.  Prayed for increased strength and compassion.

    Naked Man Molekskin

    The title to the backblast is a pun poking fun of our missing Q, but it does hint at a much more serious problem in our world.  The situation in Syria and Iraq is grave and needs our attention and prayer.  The decisions that countries must make in regards to the millions of refugees are not simple.  Let’s pray that world leaders make the right decisions.  Let’s pray that God moves us to look upon those seeking refuge with love and compassion.  What is happening in Iraq and Syria is genocide.  Christians are being killed for their faith.  Peaceful Muslims are are also being murdered.  I follow the band Rend Collective on twitter and they tweeted the following quote that I think is important to consider if you are a Christian:  “Safety is not our number one priority : it is to follow the dangerous, wild, gospel with a cross on our backs. Settle for nothing less.”  If you are a Christian, you have an opportunity to exercise your faith in this crisis.  Will we deny Christ in our decision making, or will we take up our cross and follow Him?”

     

  • You Don’t Have to Move that Mountain

    “You don’t have to move that mountain, Just help me Lord to climb it.” – Nickel Creek

    12 men men met in a perfect gloom for a Wolfpack Mountain Triple Shot.  We were blessed with a guest from Carolina, and to his credit I didn’t hear him mention the Panthers one time – T-Claps for that.  I didn’t ask, but I think he may also be a world-champion crab walker. #FasterThanJameis

    This was my first time to Q a Friday workout.  We gathered around the flag for the disclaimer and we’re off.

    The Thang

    I wanted to prove that I was my own man, so we skipped the normal meandering mosey and headed straight for Touchdown Jesus (watch for cars).  We lined up by the LOYOLA sign fka the YOLO sign for the warm-up LOP.

    All exercises were ran between the LOYOLA sign and TD Jesus (about 35 yards?) – High knees, Butt Kicks, Karaoke (down and back), Bear Crawl, Crawl Bear, Jameis Winston, Winston Jamies.

    Observations:  1) The dewey (not Douille) wet ground was surprisingly cold.  2) Wild Turkey has to be the fastest Bear Crawl / Crab Walker we have ever seen ’round these parts.  I am going to check out some Area 51 backblasts and see if they just do Ark Loaders for 45 minutes.

    Humbled by the Wild Animal from Carolina YHC led the PAX to Wolfpack Mountain.

    YHC chose to do 15s up the mountain instead of 11s.  After realizing the Ole Miss grads were not in attendance I skipped the in-depth explanation of the arithmetic involved (Arkansas – 49th in Education, 1st in your hearts).

    Start with 5 burpees on the south side and 10 donkey kicks on the north side as you run up the mountain increase the burpees and decrease the donkey kicks by one.  I think we ended up with a total of 45 burpees and 40 Donkey Kicks, but take that with a grain of salt (see previous mention about Arkansas being 49th in education).

    Down the stairs.  T-claps to the Loyola campus maintenance department for cleaning up the urine and ice cream.

    We gathered at the foot of the mountain for a Dirty McDuece climb:

    •  Up the first incline and then gather for the COP (everything is IC x 12):  Merkins, Squats, Hello Dolly
    • Up two levels and then: Left Hand Stagger Merks, Lunges, Flutter Kicks
    • Up two levels and then: RH Stagger Merks, Toe Raises, Putins
    • Up two more levels to the top:  Abe Lincolns, Beyonces, Freddie Mercurys (these went particularly well with my mustache).

    Back down the stairs.  At this point we had 6 minutes left, so we went for the trifecta

    Mosey to the outer stairwell and run up one at a time.  YHC went all wedding coordinator like and made the PAX space out.  Cross the top floor of the parking garage and run down the inner stair well.  At this point we moseyed back to the flag just making it in time.

    Naked Man Moleskin

    T-Claps for this PAX and their record-setting performance on Wolfpack Mountain.  Hopefully the record doesn’t stand for very long….I know I am perseverating on this, but I can’t get over how fast Wild Turkey can crab walk.  This is the gold standard to which the NOLA PAX must aim to acheive…Full Disclosure – I think the quote at the beginning of this BB was actually written by Trisha Yearwood, but I thought it sounded cooler to attribute it to Nickel Creek who remade the song.  If you’ve read this much of the backblast your realize that I’m not cool so I’ll be honest – I do love me some Trisha Yearwood… Continued prayers for RY and Agassi’s aunt…T-claps to Wild Turkey for leading us in a great prayer.

     

     

  • Veterans Day Workout

    Beautiful morning.  57 degrees when I pulled up to see the PAX around the flag and ready to go.  I was filling in for Splash whose back has been bothering him.  It seemed fine when I saw him and Griswold pounding beers at the Pelicans game (First win!) last night!

    Since it is Veteran’s Day we started with a pledge of allegiance.

    Then we mosey’d over to the Kickball field and we did a quick COP.

    IC:  SSH x 25, Mountain Climbers x 25, Slow Count Merks x 20, Slow Count Squats x 25

    Then we mosey’d over to the Rocketman field.

    We did a 4 corners workout.  First Round –  Per corner we did 30 Flutter, 30 Lunge Jumps, 30 Plank Jacks, and 30 LBCs

    Second Round – 15 of the same

    Third Round – 10 x burpees, Diamond merks, Russian Twist, Wide Merks

    The we mosey’d over to the levee for some Chevy to the Levee.  We crossed the muddy ditch to get to the Levee (in honor of Splash)!

    We did 10 burpees at the bottom, 10 Squat Jumps at the top, and 40 Flutters on the other side.   Then we did it again but reduced to 30 Flutters.

    Then we circled up for some Mary.

    In Mary we did: IC x 20 LBT, Russian Twist, Hello Dolly, Rosalita, Dying Cockroach, Peter Parkers

    Then we did one more push on the Chevy to the Levee.  10 Burpees, 10 Squat Jumps, and 40 Parker Peters

    After last push on the levee  (since Casey Jones was AWOL) we did X12 Wiley E Coyote on the train tracks.

    A gentle mosey over to the Rocketman field again.  At Rocketman field – we did The newly named Tchoupitoulas Tchoo-Tchoo.  All guys planked – the Pax Broad Jumped over legs until they get to the front – then wait in plank for the next guy to Broad Jump.  Good times.

    Then a final sprint to the FLAG.

    COT:  Prayers for our past and current soldiers.

    Not much mumble chatter today.  Just a solid workout.  Nip-Tuck got landmined by some dog on the levee.  Peck lost his Specks on the levee.  (Maybe his 3rd nickname is coming soon?) I lost my Weinke on the levee too.  Splash get better.

    Tclaps to the PAX that donated to the Movember Prostate Cancer fundraiser we are doing right now!

    Announcements:  Pancakes – Saturday after we workout!  Join us!  Hosted by Side Effects and Amnesty

     

  • Cool Hands

    6 men finally enjoyed some cool temperatures in the Metairie gloom.  I wander if it was as cool down south where our Audubon brethren met this morning.  Marlin biked in hot, YHC gave the disclaimer and we headed off toward the rock pile

    We enjoyed a quick warm-up COP prior to selecting our rocks.  SSH x 30; Windmills x 15; Mountain Climber x 30; IW IC x 30; Jack Webb to 10  (Yeah that’s right.  We did Jack Webb in the warm-up)

    Time to select our rocks.  YHC let the pax know that running with the rock would be minimal, so they could feel free to go a little bigger than usual.  With the perfect rock in hand we completed a Rock COP:  Squat Presses IC x 10; Back Rows IC x 15; Bench Press IC x 20; Squat Presses IC x 10; Deadlifts x 20; Toe Raises IC x 30; Repeat entire set

    Next we set aside our rocks and hit the track, running to the far side playground (about 1/2 mile).  T-claps to Marlin for killing it. Once we got there we divided up into 2 groups.  One group does pull-ups while the other group had the count with the prescribed exercise:  Set 1 = 20 squats, flapjack; Set 2 = 15 Merkins, flapjack; Set 3 = 10 burpees, flapjack

    We hit the track again to complete the loop and rejoin our rocks (another 1/2 mile).  T-claps to Shorty for killing it.  It was time for a little Boss Keane’s rock pile #crowdpleaser.  It’s impossible to put into words, so if you don’t know what it is, you’ll have to come out to #RockCity and experience it (or watch Cool Hand Luke and try to imagine what it could be).  We moved the rock pile 6 times.

    We returned our rocks and ran horses to the stable back to the flag.  T-claps to Tool for being the lead stallion.

    Reminders about this week’s workouts, t-shirt orders open until 11/20 and opportunity to grow your stache and/or donate to http://mobro.co/f3nola

    Shout out emphasizing living Third – putting our creator first and community second, as well as prayers for family members.

    Thanks for supporting RockCity.  We are building something great.

    -Hawg

  • Baker’s Dozen

    Pre-thang – pulled up to a bunch of dudes hanging out on the AVENUE.  No flag upon arrival until I requested one.  I saw a FNG – chilling waiting and ready to go.  Today was Forrest’s Q but he got stuck with a last minute job so I quickly filled in for him.  Lots o’ ducks blocking us from our normal spot – I had to tell them to leave so we could plant the flag!  Started to worry about a duck diarrhea redeux.  A beautiful morning at 65 degrees and cloudy.

    Thang:  An abbreviated mosey to the Tulane sign.  We did our first COP there–ALL exercises will be divisible by 12’s today.  IC except Lunge jumps –SSH x 24, Mtn Climbers x 24, Chuck Norris x 12, Lunge jumps x 24 OYO, Hillbillies or Hawgs x 24

    Mosey to WOLFPACK MTN.  Go straight up the MTN via the Stairs.

    At the top did a little PLANK O RAMA.  Left arm up, reverse plank, right arm up, regular, elbows, southern gent, regular, yankee agressor and elbows.  4 min 30 secs.

    Then we divided into groups of two.  I was #13 so I went alone with the first person to finish.  Run 1 stairwell lap.  Down a the stairs – over to the back stairs – then up those stairs, and then over to the PAX.  (1 lap).  The other partner did x 12 merks, x 24 lbcs, and x 36 squats.  Repeat that cycle until your partner returned.  We only did two laps.  Next time I Q a Friday – we are going for 4 laps!

    I was hoping for a beautiful sunrise today -but unfortunately it was overcast and cloudy.  At this point we circled up for a longer than 6 min, 6 min of mary.

    1.)  Dying Cockroach x 24   2.)  Peter Parkers x 24  3.)  Russian Twist x 24  4.) Flutter kicks x 24   5.)  Jane Fonda left x 12, 6.) Jane Fonda right x 12  7.)  Parker Peters x 24  8.)  Hello Dolly x 24

    We then mosey’d back to the Flag.  At the FLAG – we were 2 mins early so we held plank again for 120 secs.

    COT–> Prayed for the women in our lives – Mothers, Wives, Sisters and Daughters.  What can we do to be better for them?

    TCLAPS to Taylor aka Mulligan who came out in the gloom to workout.

    ANNOUNCEMENTS:

    1.)  Lets raise some cash to fight prostate cancer:  MO’VEMBER with Hawgcycle, RY and …I think Bogey!  Grow your stache or if you are chicken to let out your inner Selleck – you can donate here

    2.)  Pancakes after the workout on 11/14 with Amnesty and Side FX.  Amnesty has the Q–too.  That means pullups.

    3.) Start brainstorming a good December/Christmas CSAUP now.

    4.)  Jackson Day race via the NOTC Jan 3rd Sunday 830AM  Jackson race